WOD del 13/07/12

(W) LADDER 10-1 FOR TIME:

• DEAD LIFT #60KG / 30KG
• POWER CLEAN #60KG / 30KG
• FRONT SQUAT #60KG / 30KG

ALLENAMENTO DELLA FORZA:

• PULL UPS 2 X 5
• GHD 3 X MAX

Bena: 20'31''
Ale: 21'30''
Roberta:  #25kg 11'43''
Fabriz: #40Kg 13'40''
Paia: #45Kg 15'25''
Erika: 14'10''
Freeze: #40Kg 15'55''
LaVale: #25Kg 15'25''
Simo: #25Kg 10'40''
Ely: 17'04''
M.Lina: #25Kg 16'40''
Kate: #25Kg 9'54''
Fabio: #20Kg 19'11''
Ubix: #50Kg 13'52''
Lorenz: #50Kg 15'52''
Dani: 17'13''
Maela: 18'48''
Pix: #25Kg 24'17''
Zano: 16'31''
Miss: #20Kg 12'03''
White: #50Kg 13'06''
Steve: #40Kg 14'15''
Luca: #50Kg 14'59''
Amo: 14'48''
Paolo: #30Kg 12'43''

(M) 10 ROUND FOR TIME:

• 150 MT RUN #VEST
• 20 D.U. #VEST

CFNa: 13'49''

ALLENAMENTO DELLA FORZA RKC (5):

• BENCH PRESS 5 X 2
• SQUAT 3 X 3
• PRESS 2 X 5

Ald1, M1, CFNa.

(W/G) 3 ROUND FOR TIME:

• 15 THRUSTER #40KG
• 15 PULL UPS
• 15 A.SWING #24KG
• 15 T2B

Ald1: 11'36''
M1: 14'44''